05/27/2021

American Fit Co Northwest – CrossFit

Recovery Flow

Metcon (No Measure)

5 Rounds:

20 Ab Mat Sit Ups

200m Run

20 Air Squats

200m Run

Accessory Work

Metcon (No Measure)

3 Sets:

15 Landmind Rows (each side)

15 DB Bench Press

3 Sets:

20 Banded Chest Flyes

20 Banded Rear Delt Flyes

Mobility

Mobility Warm Up (No Measure)

Upper Body

1. Puppy Pose: 1 min.

2. Shoulder to Floor: 1 min.

3. Wrist Stretches: 1 Min.

Lower Body

1. Couch Stretch: 2 min. each side

2. Pigeon Pose: 2 min. each side

3. Butterfly: 90 sec.

4. Pike: 1 min.

5. Straddle: 1 min.

6. Kneeling Split: 1 min.